Prep
Ankle mobility
5 min Tripple under practice
3x Single arm hang 10 sec
Roll to pistol x 4
Burpee brad jump x 6
Strength
High Pelvis to bend 5x3
Candlesticks up rig 10x3
Conditioning
5 Rounds
100' Farmer carry (50'R, 50' L) 50/70
5 Deadlift 175/245
1 Tripple under (sub 5 double unders)
Recovery
Easy walk or row
Back extension 10x3
Bretzle
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